Watermelon diet - the advantages and disadvantages of watermelon diet for weight loss

girl eating watermelon on a diet

The watermelon diet is one of the most effective ways to get rid of the pounds picked up in the summer, making minus 10 kg a week a reality. Such a nutrition program not only gives the figure a seductive figure, but also saturates the body with vitamins and nutrients.

Principles of the watermelon diet

A diet based on this juicy berry has two purposes: to cleanse the body and eliminate excess weight. This diet is short term. It intensively removes fluid from cells, cleansing them of toxins and toxins. You can lose up to 3kg in 5 days on a strict watermelon diet. The result is reinforced by the "watermelon diet" - a diet that includes products other than the berry.

The watermelon diet is performed once a year - during the ripening of the watermelon melon. During this period they had a natural composition, they do not contain chemicals.

They exercise 2 options: a rigid diet and a light diet. Hard means eating only berry puree. The light weight allows you to use a low-calorie breakfast, lunch and dinner. Berry puree is used as a snack and all meals are rounded.

Watermelon has a caloric content of only 27 Kcal / 100 grams of product.

watermelon smoothie for weight loss

During pregnancy

While carrying a baby, a woman needs a vitamin supplement, and it is the watermelon diet that helps fill the trace element deficiency needed for the crumbs to fully develop. In addition, such an event helps to cleanse the intestines of accumulated toxins, removing excess fluid.

watermelon diet during pregnancy

The principle is based on using no more than 5 kg of berries per day. The menu should be supplemented with cottage cheese, rice, a few slices of black bread.

The program was made for 5 days.

The biggest danger that awaits the expectant mother during such an event is the nitrates present in the berry. Not only the health of the woman but also the baby is endangered, so you only need to buy "Astrakhan" at certified places. And of course, be sure to consult your gynecologist before changing your diet.

Advantages and harmful effects of watermelon diet

The benefits of the watermelon diet are due to the rich composition of this aromatic and delicious berry. Composition of watermelon paste and advantageous properties of its ingredients:

No. Parts Advantageous properties
1. Water Stimulation of metabolic processes, improvement of bile outflow, improvement of the excretory system, and elimination of bloating.
2. Glucose (fructose or sucrose) Toning effect, energy saturation of cells, relieves weakness and fatigue
3. Calcium, potassium, magnesium, sodium, iron and other minerals Normalization of sleep, elimination of fatigue, prevention of salt deposition, elimination of muscle cramps, normalization of blood pressure.
4. Cellulose Improving intestinal motility, preventing constipation.
5. Pectins Reducing blood cholesterol levels, cleaning blood vessels, normalizing heart function.
6. Antioxidants Prevention of premature aging of the body, anti-tumor effect, strengthening of blood vessels.
7. Folic acid Complete assimilation of the protein, anti-aging effect, participation in the formation of hemoglobin.

Drinking watermelon is helpful in improving well-being and losing weight. Especially useful for anemia, gout, atherosclerosis. Watermelon is rich in easily digestible organic iron and saturates the body with daily folic acid requirements.


  • it is easy to calculate the rate of watermelon consumption, calculated from 1 kg of melon pulp per 10 kg of body weight;
  • insignificant cash costs;
  • short duration.


  • increased load on the kidneys and therefore prohibited in severe pathologies of the excretory system;
  • lack of a balanced diet during a period of strict mono-diet;
  • weight loss (vertical line) is only due to the removal of water and does not get rid of adipose tissue;
  • not for use in diabetes and gastrointestinal diseases;
  • not suitable for long-term use as it leads to leaching of potassium and sodium salts.
watermelon is the result of pre- and post-diet weight loss

Kidney load

The watermelon diet applied to the kidneys is associated with a significant increase in load. Its use is strictly prohibited in the following cases:

  • kidney disease and decreased performance;
  • if they contain stones with a diameter of 4 mm;
  • with diseases of the urinary tract.
ripe watermelon for weight loss

Such a diet involves saturating the body with large amounts of water and should be removed in a timely manner.

Everything must be done in moderation. As soon as you feel that your condition is getting worse, stop this procedure immediately. Being healthy!

How to choose watermelon to buy?

how to choose watermelon for weight loss

Only ripe watermelons harvested during the mass ripening of the culture are suitable as food.

In the vegetable section of the supermarket you can recognize the right berry:

  • matte skin color;
  • dull echo with a light tap;
  • slight cracking during pressing;
  • medium or slightly medium in size.

Wash the purchased berry with soap and rinse thoroughly under running water.

Diet menu

The maximum duration of a loose watermelon diet is 10 days. A strict mono diet lasts only 1-5 days. Each of the diet options has its own menu.

1 day menu

Take two diets - strict and strict.

Strict mono diet

If you prefer a "hard" (strict) diet, you will only eat watermelon. Water is allowed as a drink. In the event of significant weight loss, the daily amount of berries is calculated on the basis of 1 kg of ripe berry pulp per 15 kg of body weight. Divide the amount obtained into 4-5 meals a day.

This diet is practiced for 1-3 days. Gradually include dairy products, light cereals, steamed or fried vegetables in your diet after strict food restrictions. This is necessary so that you do not gain from the lost pounds again.

It is believed that the more extra pounds you have, the more spheres the mono diet will reach.

Easy diet for a day

Morning: Watermelon + a teaspoon of natural honey.


  • Rye or bran with croutons;
  • A serving of watermelon.

Lunch: big ripe apples.


  • Pumpkin porridge;
  • Steamed zucchini or other vegetables;
  • Apple casserole.

3 days

If you follow a monodiet, the three-day diet is based on a ripe berry pulp in a volume of no more than 5-6 kg per day. The diet can only be supplemented with water or unsweetened herbal tea.

A softer version of the three-day diet: "watermelon + rice + cottage cheese".

Here is a 3-day diet that reduces stress levels caused by deviating from your normal diet, suitable for weight correction and body detoxification:


  • Low-fat cottage cheese in a quantity of 150 g + 2-3 slices of watermelon.
  • Additional breakfast with 2 slices of watermelon pulp.


  • 200 g of rice cooked in water;
  • 2-3 slices of watermelon.

Lunch: 50 g fat-free cottage cheese + 1 slice of watermelon.


  • Cooked rice 150-200 g;
  • 3 slices of watermelon.

5 days

One day.

  • In the morning: milk-free oatmeal and 300 g of watermelon pulp.
  • Snack: 300 g of watermelon.
  • Lunch: boiled chicken breast (100 g) and grated cucumber pulp, finely chopped dill, celery and parsley.
  • Snack: 300 g of sweet watermelon pulp.
  • In the evening: a ripe pear or apple and low-fat cottage cheese (100 g).

2 days.

  • Morning: salad of finely chopped apples, prunes, persimmons, watermelon pulp.
  • Snack: 300 g of watermelon pulp.
  • Lunch: a few slices of rye bread, low-fat cottage cheese mass, dill, celery.
  • Snack: boiled soft-boiled eggs.
  • Evening: 300 g of watermelon.

3 days.

  • Morning: milk-free millet porridge.
  • Snack: a sour apple.
  • Afternoon: 450 g of sweet watermelon pulp.
  • Snack: 200 g of ripe watermelon.
  • In the evening: a glass of low-fat kefir.

4 days.

  • Morning: apple, prune, persimmon, watermelon pulp salad.
  • Snack: 300 g of watermelon pulp.
  • Lunch: a few slices of rye bread, low-fat cottage cheese mass, dill or other types of greens.
  • Snack: boiled soft-boiled eggs.
  • Evening: Eat 300 g of watermelon.

5 days.

  • In the morning: milk-free, unsweetened oatmeal and 300 g of watermelon pulp.
  • Snack: 300 g of watermelon.
  • Lunch: boiled chicken breast (100 g) and grated cucumber pulp, finely chopped dill, celery and parsley.
  • Snack: 300 g of sweet watermelon pulp.
  • In the evening: a ripe pear and low-fat cottage cheese (100 g).

If you want a breakfast meal, you can make a variety of coffees.

7 days

The weekly menu is a non-strict watermelon diet for weight loss, thanks to which you can lose extra pounds without stress to the body. Resetting will not be intense but will give lasting results, provided you follow the correct diet after leaving the diet.

For seven days, eat 150-200 g of any porridge (rice, millet, buckwheat) cooked in water for breakfast. Be sure to finish the first meal with 250-300 g of watermelon pulp.

During the day, eat cooked meat (no more than 250 g), fried or cooked fish. Supplement - light vegetable salad. Salads of vegetables (cucumbers, broccoli) and greens (celery leaves, a little parsley, dill, a bowl of some green onions) are preferred. The salad is seasoned with lemon juice or olive oil. Lunch time is done without the "participation" of the watermelon.

Eat 750-800 g of watermelon every day instead of dinner. The evening meal includes only the main diet product, without other dishes on the menu.

Don’t forget the mandatory snacks. These are done between breakfast and lunch and between lunch and dinner. To relieve light hunger, use hard, soft cheese, cottage cheese without fat and sweetener, light kefir or yogurt without additives. Eat fruit. Two sour apples and one ripe pear are allowed per week. Boiled soft-boiled eggs are allowed in 2 quantities. week.

The minimum dose is 100-150 g of any of the listed diet products. The maximum part of watermelon pulp is 800 g.

Don't forget to drink. Try to drink at least 1, 5 liters of water a day. You can drink unsweetened herbal tea. In the morning, if you prefer, drink a cup of coffee without sweeteners.

10 days

The above weekly diet is the basis of the 10 and 14 day diet.

Another version of the 10-day watermelon menu is a free diet based on a healthy diet. The main products of the free menu are low-fat fish, meat, low-fat cottage cheese, unsweetened porridge on the water. You only need to eat the main product of your diet once during your breakfast meal. Start your day with a good portion of fruit.

watermelon diet for 10 days

Remove alcoholic beverages, soft drinks, baked goods, sweets, fast food, fried foods. If you feel well, extend your diet for 14 days.

Not a single watermelon. . .

buckwheat with kefir watermelon diet

Watermelon is a versatile, low-calorie diet food for weight loss. It goes well with different types of products such as melon, kefir, buckwheat. Don't you support mono diets? Choose a watermelon-melon or watermelon-kefir diet. Both plants ripen simultaneously, have a similar set of trace elements, and enhance each other’s effects.

Kefir and watermelon are necessary for good bowel function. They effectively initiate metabolic processes in cells.

The combination of watermelon and buckwheat cleanses the body, improves bile secretion and metabolism. Buckwheat creates a feeling of satiety, and watermelon stimulates the removal of excess fluid from the tissues, relieves swelling.

Another combination is watermelon and green cucumber. It is advisable to use them as the main product for 14 days. The basis of the food - 1 kg of cucumbers and 1 kg of juicy melon watermelon per day. Replace your table with rye or bran bread and a glass of light kefir.

Is the watermelon diet allowed for pregnant women?

possible watermelon during pregnancy

Any diet, especially strict, is contraindicated during childbirth.The diet of a pregnant woman should be healthy, rich in various elements and vitamins. However, this does not erase the fasting days. Pregnant women can use a one-day watermelon mono diet for unloading. Another option is the light watermelon diet, the menu of which includes other diet products in addition to berry puree: cottage cheese, meat, fish, porridge.

Regarding the expediency and benefits of such unloading, the pregnant woman should consult the specialist observing her and should also take into account the fact that the use of berries places an additional burden on the already hard-working selection system.


Contraindications to the watermelon diet

You can only follow the watermelon diet if you are confident in your health and there is no cause for concern. You should not limit yourself to nutrition if you have the following problems:

  • stones in the kidneys;
  • diabetes;
  • gastrointestinal diseases;
  • pancreatic disease;
  • liver diseases;
  • heart disease;
  • swelling of the limbs and soft tissues.

The diuretic effect and the ability to increase sugar make the watermelon a diet for a certain group of people. It can not lose weight, adolescents and children, as well as athletes and the elderly. Doctors do not recommend experimenting with the figure if they are pregnant, especially in the late stages, or breastfeeding. Wait until the childbirth and breastfeeding phases are over and then you can start losing weight.

How to quit the mono diet?

Do you enjoy weight gain during your diet and don’t want them to revert back to their previous signal? To avoid this, smoothly exit the watermelon diet.

New foods on the table should come from the nutrition menu. Remove everything smoked, overcooked and rich. Avoid pickles, carbonated drinks, alcohol. Prefer light foods: dairy products, cereals, fried or steamed vegetables, poultry, rabbits, veal and fish.

Expert recommendations

recommendations for following the watermelon diet
  • Maria Alexandrovna, nutritionist:This diet is not suitable for everyone due to the specifics of digestion - for some, the program can cause abdominal pain, difficulty and nausea. Therefore, in the watermelon diet, like everything else, everything is very individual. My advice is to consult a professional before starting such experiments, and if something goes wrong, cancel your diet. There are many other ways to lose weight.
  • Ekaterina Lvovna, endocrinologist:I am usually against any diet. In general, people use this word to understand a short-term sharp change in their diet program aimed at losing weight. However, such tensions are not at all beneficial to the body and do not make much sense. It is better to simply normalize the diet instead of using watermelon or another diet - less high calorie food and high glycemic index.

It is also very helpful to add more physical activity to your daily routine. These two steps lead to the normalization of weight, the complex improvement of the whole body.